Swim drill

Superman Glide

Push off the wall in a tight streamline — arms extended overhead, biceps by the ears, hands stacked, body flat. Glide as far as the push will carry you before taking a stroke. Resets the body line before every set.

streamlineno equipment

The one cue

“Press chest, long line”

The lesson

  1. 1

    Stack the streamline

    Arms extended overhead, biceps by your ears, one hand on top of the other — that's what stacked means. Set the shape before you leave the wall.

  2. 2

    Push off flat, press the chest

    Face down, body long. Press your chest down slightly and your hips will ride high.

  3. 3

    The test

    Hold the line until the speed genuinely dies before you take a stroke. Cutting the glide short wastes the reset.

Watch out for

  • Head lifted — drops the hips
  • Arms apart instead of stacked
  • Cutting the glide short before the speed dies

Appears in these routines

Find the CatchFeel the water, not just stroke through itEasy BreathGet the air without breaking the stroke
All swim drills